Sept - Dec Training for a Crossfit event

[Rhineheart]

Day 10

10:00a M1: oatmeal, green tea, vitamins
11:00
Core Workout - Adapted from P90x core
Stretched legs/chest areas
Banana rolls: 5s holds x4 each side, front, and back
Staggered hand stacked feet pushups x20 reps
Boat: 15-20second holds x4 sets
Prison Cell Push ups: 8 reps
Sphinx pushup: 8r
X-Squat: 30r
*avoided some leg/core exercises b/c of the legs w.o. yesterday
12:00p M2: PWO shake: whey, banana, & water (as always just water--rarely milk unless I think I need casein and extended hydration)
2:45 M3: Grilled salmon burger w/ spinach, sriracha on arnold flat bread, e.v.o.o. used in cooking
4:45 M4: salmon burger, same as above
7:30 M5: lambchop
10:30 M6: granola bar

[Rhineheart]

Day 11

Physically & mentally drained. One of those days

12:00p M1: banana
5:00 M2: sm. deli sandwich
5:30 slo mo pull ups for a light work out, various types
7:00 M3: cheat meal: turkey/ham foot long sub -- if not for the amount of cheese, bread, and mayo, it would've been healthy!

I fell back into my college way and consumed alcohol last night. I've been drinking less frequently, but need to moderate better.
I'd like to be down to drinking 1 or 2 times per month by December w/ like a 3 drink limit each time.

I mean, I love beer. I've got a collection of like 100 unique beer bottles in my living room (on the bookshelf bahahaha). But no matter what type,
alcohol is still bad for you. Still poison; still old rotted fermented filtered stagnated materials. I need to drink less at a time and less frequently.

[Rhineheart]

Day 12

Usually today would be my 'free day', but since yesterday went down the drain, I'd like to keep today pretty normal and active

9:45a M1: oatmeal, tea, vitamins, sm. clementine
11:15 M2: banana
30 min run. Setting a better pace than I was a week ago, endurance is increasing
12:30p M3: PWO shake -- whey, water, banana
2:30 M4: sm. deli ham sandwich
5:30 M5: banana


Had a photoshoot which caused me to mess up meals 5 and 6, but still did pretty well for the day. Too many bananers though

[Rhineheart]

Day 13

Called today a rest day.

Pull Work out tomorrow

11:30a M1: oatmeal, cinnamon, vitamins, green tea
1:30p M2: hamburger, 93/7
3:30p M3: hamburger
6:30p M4: protein shake

[Rhineheart]

Day 14

9:30a M1: oatmeal, cinnamon, vitamins, green tea

12:00p-
Pull Work Out: Weight and/or reps increased slightly from last pull WO
Close grip (palms facing) pull up: 10, 6, 6 (fail at 3, last 3 negatives)
Iso bicep curls: 20x12, 25x10, 30x8
DB side/front alternating raise: 15x12, 15x10, 15x8 superset w/ Bent Arm Side Raise, 15x10
DB shrugs: 55x12, 60x12, 65x5 (grip failure), moved to 45x7 to finish
Upright row: 30x12, 40x10
Seated cable row: 85x12, 85x10, 100x8 (cheated starting at 6 to finish reps, s.s. w/ 40x6)

1:00 M2: PWO: Whey, banana
4:00 M3: whey, PB
5:30 Light work out with a friend, abs. We left early because he was getting a migraine
9:00p M4: hamburger, sriracha, zucchini

*need to up my vegetable and water intake, also dropping and condiments with calories

[Rhineheart]

Day 15-22

Took a vacation for a week. I've read in MH that 2 weeks on 1 week off can be good for muscle growth. Of course, that doesn't justify how I ate... but it was goood. Won't be doing this again for the duration of my training--special occasion. During my break I did do a fair amount of various pull ups and push ups though. Also got pretty good at ping pong hahaa.

Day 23

Back to work, back in school, back to training.

9:45a M1: oatmeal, cinnamon, vitamins
12:00p M2: eggs (1 yolk), spinach
2:30 M3: whey protein, tea
Exhausted--nap
7:30 M4: deli ham sandwich w/ extra spinach
8:30 30 min jog, moderate pace
9:20 M5: sm. handful pistachios, half an apple

[brett1984]

sounds like fun lol...

[Rhineheart]

Haha, it was the most fun I'll have for a while Gotta focus now! ... And find another pair of running shoes..

Day 24

10:30a Jump rope - 5 sets, 100reps per, 10 second rest in between each
12:30p M1: protein shake, vitamins

1:00 Work out 1 Push ups
Calisthenics: various pushups/core workouts for 20 minutes
2:00 M2: 1/2 apple, almonds
2:40 M2.5: granola bar

3:00 Push Work out 2 Weight training
warm up-slomo pushups
DB PP: 55x12, 60x8.5, 65x6.5
Swiss Ball Push-up: 12, 10, 8 (ball against a wall today, calisthenics earlier tired me out)
Dips: 9, 7, 5

4:30 M3: deli ham sandwich, extra spinach
8:00 M4: pistachios
10:00 M5: pizza & beer <--- they're the only good friends in Jacksonville

[Rhineheart]

Day 24

Was in a sour mood last night and messed up a great day of activity and eating. Well, heck.. it's a new day, time to get it right.

Slept in until 12
12:30p M1: oatmeal, cinnamon, vitamins
M2: eggs, spinach
M3: sandwich-turkey
M4-6 dont remember

Issues on the home-front are conflicting with my diet and routine. Getting out of the house for a month to go somewhere I can focus
on my training more.

[Rhineheart]

Day 25, Happy Oktoberfest!

Issues at home majorly conflicting with training lifestyle. My 'friend' took the bed I sleep (and the extra air mattress) because of an argument over a lampshade. A friend no longer, but a roommate for 2 more months he remains.

Anyway, this is no diary.

Training restarts tomorrow or Monday at the latest (as soon as I relocate). It's been a bit rocky but time to get back on track!

Day 26 Day before relocation and training kicks up again. Planning on a 3 mile jog
M1: pistachios, lots of water, banana
M2:ham sandwich
Work out: 2-3 mile jog with various pull ups and pushups (roughly 45 mins activity)
M3: grilled chicken, rice, beans
M4: egg sandwich
M5: egg sandwich

Drank again. Out of this place tomorrow, drinking will cease.